health

7 Day Menu Planner for May 29, 2016

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Prepare your own large ROAST CHICKEN for the family today. Serve it with ALMOND, FARRO AND BLACK BEAN SALAD WITH CILANTRO for a colorful and delicious side dish. Add MIXED GREENS and BISCUITS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Save enough chicken for Monday and enough pie for Tuesday.

Shopping List

chicken to roast, slivered almonds, farro, canned reduced-sodium black beans, fresh or frozen shelled edamame, red onion, extra-virgin olive oil, lemon, Dijon coarse-grain mustard, garlic, coarse salt, crushed red pepper, fresh cilantro, salad greens, biscuits, chocolate meringue pie.

ALMOND, FARRO AND BLACK BEAN SALAD WITH CILANTRO

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 2 ounces slivered almonds
  • 1 1/2 cups water
  • 1/3 cup farro
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup fresh or frozen (thawed) shelled edamame
  • 1/3 cup diced red onion
  • 1/4 cup extra-virgin olive oil
  • Juice and zest of 1 large lemon
  • 2 teaspoons Dijon coarse-grain mustard
  • 1 clove minced garlic
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon crushed red pepper
  • 1 cup chopped fresh cilantro leaves

Heat a medium saucepan on medium-high; add almonds and cook 2 minutes or until they begin to lightly brown, stirring often. Remove almonds from pan; set aside. Add water to pan, bring to boil on high heat; stir in farro, reduce heat to medium-low; cover and simmer 15 minutes or until just tender. Drain in a fine mesh sieve and rinse under cold water to cool quickly. Shake off excess liquid.

Meanwhile, in a medium bowl, combine almonds, beans, edamame, onion, oil, juice, zest, mustard, garlic, salt and red pepper. Stir in drained farro and cilantro; toss to mix until blended.

Per serving: 204 calories, 8 grams protein, 11 grams fat (48 percent calories from fat), 1.2 grams saturated fat, 19 grams carbohydrate, no cholesterol, 208 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Use Sunday's leftover chicken for COBB SALAD WRAP. For one wrap: Place 1 burrito-sized tortilla on flat surface. Arrange 2 large curly leaf lettuce leaves on tortilla. In rows, arrange 1/4 cup chopped cooked chicken, 1/2 medium chopped tomato, 1/2 medium chopped avocado, 1 chopped hard-cooked egg, 1 slice cooked and crumbled bacon and 1 tablespoon crumbled blue cheese. Drizzle with 2 tablespoons light vinaigrette dressing. Fold bottom up, roll and serve. Enjoy CORN-ON-THE-COB on the side. MANGOS are a juicy dessert.

Plan

Cook enough bacon for Friday.

Shopping List

burrito-sized tortillas, curly leaf lettuce, tomatoes, avocados, eggs, bacon, crumbled blue cheese, light vinaigrette, corn-on-the-cob, mangos.

Tuesday: Meatless

Skip meat for BOW-TIE PASTA WITH ASPARAGUS for an easy meal. Cook bow-tie pasta according to directions. Add a 10-ounce package of frozen cut asparagus and 1/2 cup frozen tiny green peas to cooking water 5 minutes before pasta is done; drain. Toss with heated marinara sauce. Serve with a deli CARROT SALAD and GARLIC BREAD. Slice the leftover PIE for dessert.

Plan

Save enough carrot salad for Wednesday.

Shopping List

bow-tie pasta, frozen cut asparagus, frozen tiny green peas, marinara sauce, deli carrot salad, garlic bread.

Wednesday: Kids

SKILLET TAMALE PIE will be a kid favorite. Serve the easy dish with leftover CARROT SALAD. Keep dessert light with PEARS.

Shopping List

lean ground beef, ground turkey breast, canned no-salt-added tomato sauce, canned reduced-sodium pinto beans, packet reduced-sodium or regular mild taco seasoning mix, cornbread mix, 50 percent light cheddar cheese, green onions, pears.

SKILLET TAMALE PIE

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 30 minutes

  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (15-ounce) can reduced-sodium pinto beans with liquid
  • 1/2 cup water
  • 1 (1.25-ounce) packet reduced-sodium or regular mild taco seasoning mix
  • 1 (8-ounce) package cornbread mix
  • 1 cup shredded 50 percent light cheddar cheese
  • 1/4 cup sliced green onions

Heat a large nonstick skillet on medium-high. Crumble and add the beef and turkey to the skillet. Cook 5 minutes or until no longer pink; drain. Mix in the tomato sauce, beans with liquid, water and taco seasoning mix. Bring to boil; reduce heat, cover and simmer 5 minutes.

Meanwhile, prepare cornbread mix according to package directions for muffins. Drop small spoonfuls of muffin batter over meat mixture in skillet. Reduce heat to medium-low, cover and cook 12 to 15 minutes or until cornbread is done. (Test by sticking a toothpick in center of muffin. If it comes out clean, it's done.) Top with cheese and onions. Reduce heat to low; cover and cook until cheese melts.

Note: Adults might prefer sliced jalapeno peppers instead of onions.

Per serving: 375 calories, 30 grams protein, 10 grams fat (23 percent calories from fat), 3.9 grams saturated fat, 44 grams carbohydrate, 90 milligrams cholesterol, 921 milligrams sodium, 6 grams fiber.

Thursday: Express

For a quick meal, MIXED GREENS WITH CHICKEN is hard to beat. Toss packaged salad greens with shredded cooked chicken (leftover, rotisserie or canned), crumbled feta cheese and sliced red onion. Drizzle with Caesar dressing. Top with packaged croutons. Serve with deli BEAN SOUP and CRUSTY ROLLS. FRESH STRAWBERRIES are good for dessert.

Shopping List

packaged salad greens, cooked chicken (leftover, rotisserie or canned), crumbled feta cheese, red onion, Caesar dressing, packaged croutons, deli bean soup, crusty rolls, fresh strawberries.

Friday: Budget

Sandwiches are always a good way to save a little money, and these OPEN-FACED CHEDDAR, BACON AND TOMATO SANDWICHES are budget-friendly and delicious. Heat oven to 475 degrees. Cut each of 4 (6-inch) sub or hero rolls (or a 24-inch loaf of Italian bread cut into 6-inch pieces) lengthwise to within 1/2 inch of the opposite side. Open and place on baking sheet. Spread cut sides with either 1/2 cup mango chutney or 4 teaspoons Dijon mustard. Divide and top 4 sandwiches with 8 slices leftover cooked bacon, 8 slices tomato and 8 thin slices cheddar cheese. Bake 6 to 8 minutes or until cheese melts.

Serve with BAKED POTATO CHIPS and DILL PICKLES. For dessert, munch on APPLE SLICES.

Shopping List

sub or hero rolls or loaf of Italian bread, mango chutney or Dijon mustard, tomatoes, cheddar cheese, baked potato chips, dill pickles, apple slices.

Saturday: Easy Entertaining

Invite friends for MUSHROOM AND VEGETABLE LASAGNA. Serve with ROMAINE SALAD and ITALIAN BREAD.

For dessert, try HONEY-LIME LYCHEE AND BERRIES. Remove shells and seeds from 12 lychees. Place them in a bowl with 1 pint small fresh strawberries. Top with 4 peeled and sliced kiwifruits. Combine 2 tablespoons honey and 1 tablespoon fresh lime juice. Pour over fruit and toss to coat. Refrigerate at least 2 1/2 hours before serving in pretty stemmed dishes.

Tip

Invite friends for MUSHROOM AND VEGETABLE LASAGNA. Serve with ROMAINE SALAD and ITALIAN BREAD.

For dessert, try HONEY-LIME LYCHEE AND BERRIES. Remove shells and seeds from 12 lychees. Place them in a bowl with 1 pint small fresh strawberries. Top with 4 peeled and sliced kiwifruits. Combine 2 tablespoons honey and 1 tablespoon fresh lime juice. Pour over fruit and toss to coat. Refrigerate at least 2 1/2 hours before serving in pretty stemmed dishes.

Shopping List

fire-roasted or other no-salt-added diced tomatoes, dried basil, dried oregano, garlic, refrigerated light Alfredo sauce, fresh or frozen broccoli florets, canola oil, assorted fresh sliced mushrooms, shredded carrots, no-boil lasagna noodles, shredded part-skim mozzarella cheese, romaine, Italian bread, lychees, fresh strawberries, kiwifruits, honey, lime.

MUSHROOM AND VEGETABLE LASAGNA

Servings: makes 9 servings

Prep time: 20 minutes

Cook time: about 1 1/4 hours; standing time: 10 minutes

  • 1 (28-ounce) can no-salt-added fire-roasted or other diced tomatoes with liquid
  • 3 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1 (10-ounce) container refrigerated light Alfredo sauce, divided
  • 4 cups broccoli florets (fresh or frozen, thawed and drained)
  • 1 tablespoon canola oil
  • 1 1/2 pounds assorted fresh sliced mushrooms
  • 2 cups shredded carrots
  • 9 no-boil lasagna noodles
  • 3 cups shredded part-skim mozzarella cheese (12 ounces)

Heat oven to 350 degrees. In a medium bowl, mix together tomatoes, basil, oregano and garlic. Reserve 1/2 cup Alfredo sauce. Microwave broccoli 3 minutes on high (100 percent power); drain. In another medium bowl, mix together remaining Alfredo sauce and cooked broccoli. In a large nonstick skillet, heat oil on medium-high. Cook mushrooms and carrots 8 minutes, stirring often.

To assemble: Spread reserved 1/2 cup Alfredo sauce in ungreased 9-by-13-inch baking dish. Top with 3 noodles (do not overlap or place near edge of dish). Spread half of broccoli mixture over noodles. Top with 1 cup of tomato mixture, 1 cup of cheese and half the mushroom mixture. Repeat layers, topping with remaining noodles and remaining tomato mixture. (Reserve remaining cup of cheese.) Cover tightly with nonstick foil. Bake 50 to 60 minutes or until hot and bubbly. Remove from oven; uncover dish. Sprinkle with remaining 1 cup cheese; tent with foil. Let stand 10 minutes before serving.

Per serving: 284 calories, 18 grams protein, 12 grams fat (36 percent calories from fat), 5.8 grams saturated fat, 28 grams carbohydrate, 32 milligrams cholesterol, 454 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for May 22, 2016

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Meatless

Burgers are always welcome around here, and we especially liked these no-meat BLACK BEAN BURGERS with CILANTRO LIME AIOLI. Serve on whole-grain hamburger buns, with lettuce and sliced tomatoes. Make or buy POTATO SALAD and add COLESLAW to go on the side. Pick up some BROWNIES for dessert.

Plan

Save enough coleslaw and brownies for Monday; save enough potato salad for Tuesday.

Shopping List

canned reduced-sodium black beans, chili powder, cumin, garlic powder, coarse salt, egg, seasoned panko crumbs, canola oil, low-fat mayonnaise, cilantro, limes, whole-grain hamburger buns, lettuce, tomatoes, potato salad, coleslaw, brownies.

BLACK BEAN BURGERS WITH CILANTRO LIME AIOLI

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • For the burgers:
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 teaspoons chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1 egg
  • 1 1/2 cups seasoned panko crumbs
  • 2 tablespoons canola oil
  • For the aioli:
  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons chopped cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon chili powder

In a food processor, process half the beans with the chili powder, cumin, garlic powder and salt until blended. Transfer mixture to bowl; mix in egg, remaining beans and panko crumbs. Shape into 4 patties. Heat oil in a large nonstick skillet on medium-high. Cook burgers 7 to 8 minutes, turning once, until cooked through.

For aioli: In a small bowl, combine mayonnaise, cilantro, juice and chili powder. Mix well. Serve with burgers. (Adapted from Gwynn Galvin's Swirls of Flavor blog, swirlsofflavor.com.)

Per serving: 398 calories, 16 grams protein, 11 grams fat (24 percent calories from fat), 0.9 gram saturated fat, 65 grams carbohydrate, 47 milligrams cholesterol, 948 milligrams sodium, 16 grams fiber.

Monday: Family

Celebrate Memorial Day with family and friends. Everyone will enjoy QUICK-CURED PORK LOIN WITH MUSTARD-DILL SAUCE. Serve it with leftover COLESLAW and your own BAKED BEANS. Add CRUSTY BREAD. For dessert, SLICED WATERMELON goes well with leftover BROWNIES.

Shopping List

canola oil, garlic, coarse salt, boneless pork loin roast, low-fat mayonnaise, Dijon mustard, fresh parsley, fresh dill, baked beans, crusty bread, watermelon.

QUICK-CURED PORK LOIN WITH MUSTARD-DILL SAUCE

Servings: makes 12 (3-ounce) cooked servings

Prep time: 15 minutes; marinating time: 2 to 24 hours

Cook time: 1 to 1 1/4 hours; standing time: 5 minutes

  • For the pork:
  • 1/4 cup canola oil
  • 3 cloves garlic, minced
  • 1 tablespoon coarse salt
  • 1 (3-pound) boneless pork loin roast
  • For the sauce:
  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 cup chopped parsley
  • 2 tablespoons chopped fresh dill

In a small bowl, combine oil, garlic and salt and rub over roast, coating well. Place roast in a resealable plastic bag; seal and refrigerate 2 to 24 hours. Remove roast and discard marinade and any accumulated liquid. Place roast on grill. Cover and grill 1 to 1 1/4 hours on medium or until internal temperature is 145 degrees. Remove from grill and tent with foil; let stand 5 minutes and slice.

For the sauce, in a small bowl combine mayonnaise, mustard, parsley and dill. Serve with pork.

Per serving: 195 calories, 23 grams protein, 10 grams fat (46 percent calories from fat), 2.9 grams saturated fat, 3 grams carbohydrate, 64 milligrams cholesterol, 406 milligrams sodium, no fiber.

Tuesday: Heat and Eat

Create PORK BARBECUE SANDWICHES on whole-grain buns with the leftover pork. Slice and heat the pork and top with your favorite barbecue sauce. Alongside, add leftover POTATO SALAD and leftover BAKED BEANS. There will be plenty of leftover WATERMELON for dessert.

Shopping List

whole-grain hamburger buns, any barbecue sauce.

Wednesday: Budget

GRILLED SAUSAGE WITH TOMATOES AND PEPPERS makes a low-cost dinner and a pretty plate. Heat grill or broiler. Thread wedges from 4 ripe tomatoes (about 2 pounds) on metal skewers. On other skewers, thread 1 pound Italian sausage (cut into 2-inch pieces) and 1 yellow bell pepper (cut into 8 pieces). Brush each skewer with 1/3 cup balsamic or Italian vinaigrette (discard any leftover vinaigrette). Place skewers on grill or broiler pan. Grill or broil sausage and peppers 7 minutes on each side or until sausage is cooked through. Grill tomato skewers 4 minutes or until hot and the skin is lightly browned in spots. Remove from skewers and serve over a bed of RICE.

Add a LETTUCE WEDGE on the side and SOURDOUGH BREAD. Try PAPAYA for dessert.

Tip

GRILLED SAUSAGE WITH TOMATOES AND PEPPERS makes a low-cost dinner and a pretty plate. Heat grill or broiler. Thread wedges from 4 ripe tomatoes (about 2 pounds) on metal skewers. On other skewers, thread 1 pound Italian sausage (cut into 2-inch pieces) and 1 yellow bell pepper (cut into 8 pieces). Brush each skewer with 1/3 cup balsamic or Italian vinaigrette (discard any leftover vinaigrette). Place skewers on grill or broiler pan. Grill or broil sausage and peppers 7 minutes on each side or until sausage is cooked through. Grill tomato skewers 4 minutes or until hot and the skin is lightly browned in spots. Remove from skewers and serve over a bed of RICE.

Add a LETTUCE WEDGE on the side and SOURDOUGH BREAD. Try PAPAYA for dessert.

Shopping List

tomatoes, Italian sausage, yellow bell pepper, balsamic or Italian vinaigrette, rice, lettuce, sourdough bread, papaya.

Thursday: Express

CHICKEN SALAD-STUFFED PITAS are easy. Add a chopped apple and chopped fresh dill to taste to 2 cups deli chicken salad. Pile it into lettuce-lined whole-wheat pitas. Serve with BAKED CHIPS and TOMATO WEDGES. Sliced MELON (any) is a good dessert.

Shopping List

deli chicken salad, apple, fresh dill, lettuce, whole-wheat pitas, baked chips, tomatoes, any melon.

Friday: Kids

Make a quick meal of CHEESY CHICKEN CRUNCHERS. Heat oven to 375 degrees. In one of three shallow bowls, place 3/4 cup flour with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper; in second bowl, whisk together 2 eggs with 1/2 cup 1 percent milk; and in third bowl, mix 1 1/2 cups crushed cornflakes and 1 cup 50 percent light shredded cheddar cheese. Coat a 9-by-13-inch baking pan with cooking spray. Dip 1 pound chicken tenders first in flour mixture, then in egg mixture. Lastly, roll in cornflakes mixture, coating entire piece of chicken. Place in baking pan. (Discard coating mixtures.) Bake 25 minutes, turning halfway through to ensure even browning.

Continue the crunch with CARROT AND CELERY STICKS and (any) DIP. MASHED POTATOES are kid-friendly. PEACHES are dessert.

Shopping List

flour, coarse salt, pepper, eggs, 1 percent milk, cornflakes, 50 percent light cheddar cheese, cooking spray, chicken tenders, carrot and celery sticks, any dip, mashed potatoes, peaches.

Saturday: Easy Entertaining

BROILED GARLIC SHRIMP makes a good company meal. Coat 1 pound uncooked large peeled and deveined shrimp with garlic-flavored or other cooking spray. Place shrimp in a large resealable plastic bag along with 1/2 cup Italian-seasoned bread crumbs and shake until shrimp are coated. Place them on a nonstick foil-lined baking sheet. Broil 6 minutes, turning once, or until golden and cooked through.

Serve with LEMON WEDGES and ROASTED TOMATOES WITH CANNELLINI BEANS AND CAPERS and a BIBB LETTUCE SALAD. Add CRUSTY BREAD.

For dessert, ISLAND BANANAS WITH COCONUT is light. Grate zest from 2 limes; set aside. Toss 4 medium-firm sliced bananas with 1 tablespoon lime juice. Add 1/4 cup salted peanuts and 2 tablespoons honey; mix well. Spoon into dessert dishes. Sprinkle with 2 tablespoons flaked coconut and lime zest.

Shopping List

large peeled and deveined shrimp, garlic-flavored or other cooking spray, Italian-seasoned bread crumbs, lemons, plum tomatoes, extra-virgin olive oil, flatleaf parsley, herbes de Provence, orange, canned reduced-sodium cannellini beans, capers, coarse salt, pepper, Bibb lettuce, crusty bread, limes, bananas, salted peanuts, honey, flaked coconut.

ROASTED TOMATOES WITH CANNELLINI BEANS AND CAPERS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 1/4 pounds plum tomatoes, cut into 1/2-inch wedges
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped fresh flatleaf parsley
  • 1/2 teaspoon herbes de Provence
  • 1/2 teaspoon chopped orange zest
  • 1 (15-ounce) can reduced-sodium cannellini beans
  • 1 tablespoon small rinsed capers, patted dry
  • Coarse salt and freshly ground pepper to taste

Heat oven to 400 degrees. Spread tomatoes in a 9-by-13-inch baking dish and drizzle with oil. Roast tomatoes 25 minutes or until they begin to brown on edges. Remove from oven.

Meanwhile, combine parsley, herbes de Provence and orange zest on a cutting board and chop together finely. Add beans, capers and parsley mixture to tomatoes and stir gently just to blend. Return to oven and roast about 5 minutes or until all ingredients are heated through. Remove from oven. Sprinkle with salt and pepper to taste. Serve immediately.

Per serving: 138 calories, 5 grams protein, 4 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 21 grams carbohydrate, no cholesterol, 269 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for May 15, 2016

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Impress the family with MOROCCAN LAMB STEW WITH CARROTS AND ALMONDS. Top COUSCOUS with the flavorful mixture. Serve it with a ROMAINE SALAD and FLATBREAD.

Add the EASIEST-EVER PEACH SORBET for dessert. Place an unopened (15- to 17-ounce) can of peaches in heavy (not light) syrup in the freezer for at least 12 hours or until frozen solid. Submerge the unopened can in hot water for a few seconds to loosen the edges, then open the can and transfer the contents to a food processor, using a knife to cut it into several chunks. Add 2 teaspoons fresh lemon juice. Process 10 to 15 seconds or until smooth. Scoop the sorbet into balls and serve immediately.

Plan

Save enough stew and couscous for Monday. Prepare enough sorbet for Saturday.

Shopping List

ground ginger, curry powder, pepper, ground coriander, cumin, coarse salt, lamb shoulder, baby carrots, unsalted chicken broth, onion, garlic, tomato paste, canned reduced-sodium chickpeas, golden raisins, honey, almonds, fresh cilantro, couscous, romaine, flatbread, canned peaches in heavy syrup, lemon.

MOROCCAN LAMB STEW WITH CARROTS AND ALMONDS

Servings: makes 8 servings

Prep time: about 20 minutes

Cook time: 4 to 5 hours on low; marinating time: 30 minutes

  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon curry powder
  • 1 teaspoon pepper
  • 1 tablespoon ground coriander
  • 1 tablespoon cumin
  • 1 teaspoon coarse salt
  • 2 pounds lamb shoulder, well-trimmed and cut into 1-inch cubes (about 1 pound after trimming)
  • 1 pound baby carrots
  • 2 cups unsalted chicken broth
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 3 tablespoons tomato paste
  • 1 (15- or 16-ounce) can reduced-sodium chickpeas, rinsed
  • 1/3 cup golden raisins
  • 2 tablespoons honey
  • 1/4 cup toasted slivered almonds
  • Chopped fresh cilantro for garnish

In a small bowl, mix together the ginger, curry powder, pepper, coriander, cumin and salt. Place lamb cubes in a resealable plastic bag; sprinkle spice mixture over lamb and turn to coat. Let lamb stand 30 minutes. Place lamb in a 4-quart or larger slow cooker. Add carrots, broth, onion, garlic, tomato paste, chickpeas, raisins and honey. Cover and cook on low 4 to 5 hours. Top with almonds and sprinkle with cilantro. Serve immediately.

Per serving: 212 calories, 14 grams protein, 6 grams fat (25 percent calories from fat), 1.4 grams saturated fat, 27 grams carbohydrate, 31 milligrams cholesterol, 470 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Combine and heat the leftover stew and couscous for STUFFED PITAS. Serve with CUCUMBER SPEARS. FRESH STRAWBERRIES are good for dessert.

Shopping List

pita bread, cucumbers, fresh strawberries.

Tuesday: Budget

Catfish is reasonably priced, so tonight's OVEN-FRIED CATFISH is a good way to save a few dollars. Heat oven to 425 degrees. Sprinkle 6 (4-ounce) catfish fillets with 3/4 teaspoon coarse salt. Place in a resealable plastic bag; add 1 (2-ounce) bottle hot sauce. Seal and chill 30 minutes to 2 hours, turning occasionally. Remove fish and discard marinade; dredge in 1 to 1 1/2 cups yellow cornmeal. Place fish on baking sheet coated with nonstick foil. Bake 10 minutes or until fish is opaque throughout. Then broil, 3 inches from heat, for 4 minutes or until lightly browned.

Serve with low-fat TARTAR SAUCE and O'BRIEN POTATOES (frozen). Add CARROTS and WHOLE-GRAIN BREAD. PLUMS are dessert.

Shopping List

catfish fillets, coarse salt, bottled hot sauce, yellow cornmeal, low-fat tartar sauce, frozen O'Brien potatoes, carrots, whole-grain bread, plums.

Wednesday: Express

It takes only a short time to make CHICKEN, BROCCOLI AND POTATOES PARMESAN. In a large nonstick skillet, heat 2 teaspoons canola oil on medium. Add 1 (20-ounce) package refrigerated diced potatoes with onion. Cover and cook 10 to 12 minutes or until lightly browned. Stir occasionally. Stir in 1 (10-ounce) package refrigerated cooked chicken breast strips (or 1 cup chopped cooked chicken) and 3 cups fresh broccoli florets. Cook 2 minutes.

In a small bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup, 1/2 cup 1 percent milk and 1 teaspoon garlic powder until smooth. Add to skillet and stir to coat other ingredients. Sprinkle with 1/4 cup freshly grated parmesan cheese. Bring to boil; cover and cook on low for 5 minutes or until heated through.

Serve with packaged SALAD GREENS and GARLIC BREAD. Try ASIAN PEARS for dessert.

Tip

It takes only a short time to make CHICKEN, BROCCOLI AND POTATOES PARMESAN. In a large nonstick skillet, heat 2 teaspoons canola oil on medium. Add 1 (20-ounce) package refrigerated diced potatoes with onion. Cover and cook 10 to 12 minutes or until lightly browned. Stir occasionally. Stir in 1 (10-ounce) package refrigerated cooked chicken breast strips (or 1 cup chopped cooked chicken) and 3 cups fresh broccoli florets. Cook 2 minutes.

In a small bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup, 1/2 cup 1 percent milk and 1 teaspoon garlic powder until smooth. Add to skillet and stir to coat other ingredients. Sprinkle with 1/4 cup freshly grated parmesan cheese. Bring to boil; cover and cook on low for 5 minutes or until heated through.

Serve with packaged SALAD GREENS and GARLIC BREAD. Try ASIAN PEARS for dessert.

Shopping List

canola oil, refrigerated diced potatoes with onion, packaged refrigerated cooked chicken breast strips, fresh broccoli florets, canned condensed less-sodium, less-fat cream of mushroom soup, 1 percent milk, garlic powder, parmesan cheese, packaged salad greens, garlic bread, Asian pears.

Thursday: Kids

Put together two of the kids' favorites, and you'll have CHILI SPAGHETTI. Cook 8 ounces spaghetti and top with 1 (15-ounce) can heated turkey chili. Top with 50 percent light shredded cheddar cheese. Add CARROT STICKS and SOFT ROLLS. For dessert, FRESH PINEAPPLE SPEARS are cool.

Shopping List

spaghetti, canned turkey chili, 50 percent light cheddar cheese, carrot sticks, soft rolls, fresh pineapple spears.

Friday: Meatless

You won't mind a meal with no meat when you can enjoy BLACK BEAN ENCHILADAS. Serve with packaged SPANISH RICE and SLICED AVOCADO. Try a favorite MANGO variety, the Ataulfo or "Champagne" (or another variety), for dessert.

Shopping List

chili oil or canola oil, onion, green bell pepper, canned reduced-sodium black beans, medium salsa, fat-free whole-wheat flour tortillas, cooking spray, tomatoes, 50 percent light jalapeno cheddar cheese, part-skim mozzarella cheese, lettuce, reduced-fat sour cream, packaged Spanish rice, avocado, Ataulfo or "Champagne" (or another variety) mangoes.

BLACK BEAN ENCHILADAS

Servings: makes 12 enchiladas

Prep time: 20 minutes

Cook time: about 30 minutes

  • 1 teaspoon chili oil or canola oil
  • 1 large onion, chopped
  • 1 medium green bell pepper, chopped
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 1 1/2 cups medium salsa, divided
  • 12 (6-inch) fat-free whole-wheat flour tortillas
  • 2 medium tomatoes, chopped
  • 1/2 cup 50 percent light shredded jalapeno cheddar cheese
  • 1/2 cup part-skim shredded mozzarella cheese
  • Shredded lettuce
  • Reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high. Add onion and bell pepper; cook 5 minutes or until softened. Mash 1 can beans. Add mashed beans, 3/4 cup salsa and remaining beans to skillet; heat through. Spoon about 1/3 cup mixture down center of each tortilla. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Combine tomatoes and remaining salsa; spoon over enchiladas. Cover with foil and bake 15 minutes. Uncover; sprinkle with both cheeses. Bake 5 minutes or until hot and bubbly. To serve, place lettuce on each plate, top with enchiladas and garnish with sour cream.

Per enchilada: 198 calories, 9 grams protein, 3 grams fat (14 percent calories from fat), 1.1 grams saturated fat, 34 grams carbohydrate, 5 milligrams cholesterol, 458 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Grill some STEAKS for your friends tonight. Serve them with SCALLOPED POTATOES and FRESH ASPARAGUS. Add a CAESAR SALAD and WHOLE-GRAIN ROLLS. Top leftover SORBET with PEACH (or another) LIQUEUR.

Shopping List

steaks to grill, garlic, cooking spray, all-purpose potatoes (preferably Yukon Gold), 1 percent milk, onion, coarse salt, whole or ground nutmeg, pepper, reduced-fat sour cream, parmesan cheese, fresh asparagus, Caesar salad, whole-grain rolls, peach (or another) liqueur.

SCALLOPED POTATOES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 3 cloves peeled garlic, divided
  • 1 pound all-purpose potatoes, preferably Yukon Gold (about 3 medium), peeled and sliced
  • 2 cups 1 percent milk
  • 1/2 onion, finely chopped
  • 1/2 teaspoon coarse salt
  • Pinch freshly grated or 1/8 teaspoon ground nutmeg
  • Freshly ground pepper to taste
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons freshly grated parmesan cheese

Cut 1 clove garlic in half and rub vigorously over the inside of a shallow 2-quart baking dish or gratin dish. Coat the dish with cooking spray. Mince the remaining 2 cloves garlic.

Combine the minced garlic, potatoes, milk, onion, salt, nutmeg and pepper in a medium heavy saucepan. Bring to a simmer over low heat, stirring occasionally. Simmer, uncovered, until the potatoes are tender, about 10 minutes. Transfer the potatoes to the prepared dish with a slotted spoon. Transfer 1/4 cup of the milk mixture to a small bowl. Whisk in sour cream. Pour over the potatoes. Top with parmesan. Preheat broiler. Broil potatoes until golden brown, about 2 to 3 minutes. Serve immediately.

NOTE: Use a mandolin or the slicing blade of a food processor to create uniformly thin potatoes.

Per serving: 162 calories, 6 grams protein, 5 grams fat (27 percent calories from fat), 3 grams saturated fat, 24 grams carbohydrate, 19 milligrams cholesterol, 269 milligrams sodium, 3 grams fiber.

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